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What are the health benefits of turmeric tea?

by Daniela
health benefits of turmeric tea

Turmeric is a spice that comes from the Curcuma longa plant. It contains a compound known as curcumin, which is antioxidant and anti-inflammatory, and may have health benefits.

However, high quality research on turmeric tea is limited. Additionally, curcumin has low bioavailability on its own. This means the body has difficulty absorbing it at What are the health benefits of turmeric tea?.

Piperine, a compound in black pepper, can increase the bioavailability of curcumin by 2,000%Trusted Source.

This article looks at various health benefits of drinking turmeric tea.

What is turmeric tea good for?

There isn’t much research on turmeric tea in particular. The majority of studies on the health advantages of turmeric concentrate on extracts or supplements at What advantages does turmeric tea have for your health?

However, turmeric tea will still contain some curcumin. The exact amount — and how much the body can absorb — will vary.

Estimates suggest this compound makes up to 10% of turmeric powder. How a person brews the tea and whether it contains other ingredients may affect how beneficial it is at What are the health benefits of turmeric tea?.

The following sections look at research on the benefits of turmeric more generally, which may help:

Reduce arthritis symptoms

A 2021 review of previous clinical trials found that turmeric extract may alleviate the symptoms of knee osteoarthritis. It appears to work effectively in comparison to nonsteroidal anti-inflammatory drugs, with 12% fewer adverse effects.

However, the researchers found a risk of bias in the research they examined, so more high quality studies are necessary.

Maintain cardiovascular health

A 2019 review of previous research notes that the curcumin in turmeric reduces oxidative stress. Oxidative stress is when a person has too many harmful molecules, known as free radicals, in the body. Too many free radicals can damage cells and is involved in the onset of several diseases, including cardiovascular disease (CVD) at What are the health benefits of turmeric tea?.

Previous studies have also found that turmeric or curcumin may improve markers of cardiovascular health in people at risk for CVD, such as their cholesterol levels and C-reactive protein.

Reduce some effects of polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) is a condition that can elevate the risk of diabetes. It does this by reducing insulin sensitivity, which can ultimately lead to high blood sugar levels at What are the health benefits of turmeric tea?.

The 2020 review notes there are several previous studies showing that curcumin improves insulin sensitivity in those with PCOS. A 2018 study gave participants 500-milligram (mg) supplements daily for 6 weeks.

Another study from 2022 gave the same dose of curcumin for 12 weeks and also found a reduction in fasting blood sugar levels, low-density lipoprotein or “bad” cholesterol, and body weight at What are the health benefits of turmeric tea?.

Help with metabolic syndrome

Metabolic syndrome is a group of related conditions that include obesity, high blood pressure, and high cholesterol.

A 2019 meta-analysisTrusted Source of previous research found evidence that curcumin may help reduce body mass index and waist circumference in people with metabolic syndrome. Curcumin may also reduce leptin levels, which is a hormone that regulates appetite and fat storage in the body.

However, the authors note that many of the studies used unformulated curcumin, which has low bioavailability, and were of low to moderate quality at What are the health benefits of turmeric tea?.

Improve liver function

Turmeric or curcumin may help benefit liver function in those with liver disease.

A 2021 randomized controlled trial involving people with non-alcohol-related fatty liver disease found that participants who consumed 2 grams (g) of turmeric per day had lower liver enzymes than the control group, who did not consume any turmeric. Triglyceride and cholesterol levels also decreased.

However, there are also reports that high doses of turmeric and curcumin could potentially cause liver injuries. A 2020 studyTrusted Source identified 23 cases in Italy, although the people involved were also taking other medications or supplements at What are the health benefits of turmeric tea?.

It is not yet clear what exactly caused these liver injuries. That said, the people who sustained the injuries were taking higher quantities of curcumin than a person would typically get from food or drink.

How much turmeric tea to drink per day

There is no specific recommended daily intake of turmeric tea. Generally, though, health authorities consider turmeric to be nontoxic in moderate amounts.

Previous studies have found that doses of curcumin up to 6 g per dayTrusted Source are safe for 4 to 7 weeks, although higher doses may be more likely to cause side effects at What are the health benefits of turmeric tea?.

Does turmeric tea have risks?

No studies have evaluated the safety of turmeric tea. However, some research has looked at the safety of more potent curcumin and turmeric supplements.

A 2022 analysis of turmeric supplements in Brazil found the composition of the products the authors examined varied significantly, with some containing toxic heavy metals and little curcumin.

Another analysis from 2020 in Bangladesh found that most of the samples had low amounts of heavy metals, except for one, which had twice the upper limit of lead as set by the World Health Organization (WHO) at What are the health benefits of turmeric tea?.

This highlights the need to choose supplements and spice powders carefully, as they do not have the same safety regulations in the same way as medications.

Longer trials on the effects of continuous curcumin administration are similarly lacking, and investigations into a possible connection are still being conducted.reliable Source relating to liver damage and curcumin at What advantages does turmeric tea have for your health?

How to make turmeric tea

A person can brew turmeric tea using fresh turmeric root, dried turmeric pieces, or turmeric powder.

Below is a 1-cup recipe for turmeric tea:

Ingredients

  • 1 cup of water or milk
  • 1 tsp of turmeric
  • 1 tsp of cinnamon
  • 1/2 tsp of black pepper
  • 1 tsp of honey, optional

Directions

  1. Bring water or milk to a boil.
  2. Add the other ingredients to the liquid and turn off the heat.
  3. Steep for 10 to 15 minutes.

After completing these steps, a person may want to strain the tea into a container and allow it to cool before drinking at What are the health benefits of turmeric tea?.

Extra additions

Many people put additional ingredients into their turmeric tea to change the taste, such as:

  • coconut milk
  • ghee
  • ginger
  • cardamom
  • nutmeg
  • anise
  • vanilla
  • maple syrup

People can also mix the spice with another brewed tea, such as green tea or black tea at What are the health benefits of turmeric tea?.

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